In our never ending quest to help you “do more, suck less, and get better”, CFO is introducing a new program . . . Olympic Weightlifting Development.  If you want to learn the lifts, work on your form, increase strength, power and speed, then this is the program for you.  Taught by our very own Donny Crowder, this program is broken into three different Phases.  Phase I is Building Strengh — this phase is desinged to build up the strength of the athlete using lifts such as the Overhead Squat which is a major movement of the Snatch; Front Squat which is a major movement of the Clean; Overhead Press which assists with the Jerk; and Deadlift which assists with the pull.  Each Phase will run for 4 weeks and meet twice a week.  For all the details, go here. 

Phase I starts Monday, November 2nd.  Class size is limited so be sure to register early.  The cost for each Phase is $160.00 (that’s $20 per class –can’t beat that).  If you have any questions, feel free to email or call Donny.

-Cheryl

When: Saturday, October 25th at 3pm

Where: Ward Warehouse

Who: A bunch of your CFO Coaches, fellow CrossFitters, and hopefully YOU

Why: The Olympic Weightlifting community in Hawaii could use your support. If you want to try your hand at competing, or be there to cheer on your buddies, this is your opportunity. To compete, all you need to do is register with USA Weightlifting HERE and fill out an entry form at the gym. This will be a great opportunity to breathe new life into the community, and be a great way to represent CrossFit Oahu. Besides all that, it’s a great excuse to bust out the ol’ spandex singlet!

-Juggins

and

Eat More, Move Less—–>Get Fat
or
Get Fat—–>Eat More, Move Less

Watch and think. Since I have been talking with Caroline about this for the last few days I figured I would share these videos with everyone. So here it is about two hours of videos talking about how there is alternative hypothesis of obesity that just hasn’t really been tested yet. If you would like more resources just let me know and post your thoughts on how humans get fat here.

-Bryant

Anyone up for joining me this Sunday, October 19th, for a short 5km run for breast cancer? The 14th Annual Susan G Komen Hawaii Race for the Cure starts at 7:00am at Kapiolani Park. It was too late to register as a new team but it’s not too late to register as an individual. You worked hard for prostate health, now it’s time to support the ladies…and a few men!

Although the recent statistics are encouraging, an estimated 182,460 new cases of breast cancer will be diagnosed in American women in 2008 alone. The American Cancer Society estimates that the current rate of invasive breast cancer is 124 per 100,000 women in Hawaii.

If you can’t walk for any reason, there are several ways to support the cause. Let me know if you plan to walk/run so we can meet up on race day. Then we can go to breakfast!

–Court

For Crazy Captions!! Below are two photos and it is your mission to make up an interesting, funny, or crude caption to go with the picture.

Pic 1- The Chief hard at work being asleep at the USAWeightlifting Club Coach Cert. (Yes, he did pass!)

Pic 2- Shark, the Super Squat and Prosciutto master. I thought this would be a great pic due to his recent Facebook comment.

So don’t be shy, post any caption here, and I will make sure to upload a pic of me next time.

-Bryant

You can’t teach adults Olympic lifts???? Ever???? Madness!!!! Well this is what some of the so called “experts” in the strength and conditioning are saying. Some of these “experts” went on a 25 minute rant on crossfit. CrossFit Radio (click here for the great website) assembled a great group of Crossfit Coaches to answer the points brought up in the rant. Cozy up to your fire place and get ready for an hour of pure entertainment. Go here to the CF Journal page and click on the free download.

Post you thoughts on the radio show here.

-Bryant

Get your late-night fitness fix!  Like Macho Man’s ever expanding biceps, we’re expanding our class schedule to better fit your needs.  Beginning immediately, 7pm classes will be held every Monday-Wednesday-Friday.  Snap into a little CrossFit, OH YEAH!

-Juggins

Ever committed to bringing you the highest quality instruction, we are introducing a new type of class for your pleasure. In our CrossFit Oahu In-Depth classes we will be providing in-depth (hence the name!!) instruction on specific lifts, skills, and topics. For many of the classes, we plan to give out instruction materials for you to take away. The class subject matter and times will change weekly so we will let you know every Sunday the times and subjects on the blog.

The In-Depth classes will have a class limit (decided by the coach) so you can sign up in the gym or on the blog. For members, the classes will count as one of the classes on your weekly membership or a punch in your card. They are a great option to train if you are sore from one of the CF WODs and would just like to refine your skills. If you aren’t a member and lurking on our blog (we know you are out there) they are a great reason to stop by and get professional coaching without having to commit to anything. The drop-in rate of $20 will apply for non-members. One of the coolest aspects of our In-Depth program is that you can vote for what you want and when you would like the classes. Get a few people together and tell us and we will put it on the schedule!!

Here is the line-up this week-

Thursday@600pm-730pm (15 CFers max)-
Basics of the Barbell Clean taught by Ryan (USAWeighting Coach Certified and CF Barbell Certified!!)

Friday@500pm-600pm (6 CFers max)-

Perfecting the Split Jerk taught by Nick (USAWeightlifting Coach Certified)

Saturday@1200pm-100pm (10 CFers max)-

Kettlebell Juggling 101 taught by Bryant (Russian Kettlebell Certified)

So there is the line-up for this week. Post to the comments here which classes (why not all??) you want to sign up for and if you have requests for times and subjects of future classes.

-Bryant

Check out this vid of CFO’s own pregnant “fire breather” Lindsey Jacoby.  At six months pregnant, Lindsey completed 20 kipping pull ups — awesome!  Way to go girl!  Lindsey was CrossFitting prior to pregancy and hasn’t missed a beat since.  We fully expect that she’ll be crossfitting up to the birth and may even go into labor during a workout — how cool would that be!

- Cheryl

Check out some more info on pregnant Cfers on today’s A-blog here.

-Bryant

Archer C., age 18 months, was picked up on Thursday by HPD’s Officer Heatherly. He was booked on 3 counts of theft which occurred between 4pm and 7pm on Wednesday evening at CrossFit Oahu. Witnesses testified that he was reaching through the bars of the tot lot and stealing items from gym bags and purses. He was seen rifling through Stephanie’s wallet, wearing Richard’s shoes and talking on Emilia’s pink cell phone. The victims agreed to drop all charges and Archer was released to the custody of his parents. They have enrolled him in an 18-month rehabilitation program. During the course of his rehabilitation, it is recommended that all CFO CrossFitters avoid leaving their bags within 2 feet of the kid pen.